Sikhang Natna
A theih huaithu pawl khat
A sunga thu kihel teng:
1. Sikhang Natna a cih bang hiam?
2. Bang hang sikhang hiam?
3. Bang hang si khang natna lauhuai in ki dop huai hiam?
4. Bang teng in si khang natna ding piang sak hiam?
5. Ken si khang natna ka nei hiam?
6. Ih sitha ki teh ciang bang teng ki sit hiam?
7. Si khang ngah baih loh na ding koi cih ki dop ding?
1.Si khang natna a cih bang hiam?
Hih sitha pen a hun hun in khang thei, kiam thei a, mi-hing khat leh khat zong ih si tha ki bang lo hi. Ih sitha ii ngeina maan a hih leh, nasep tam hun leh lungbuai hun teh khang thei a, tawlngak hun teh kiam hi.
Hih a ngeina bang lo in, a hun tam zaw_ na tawlngak sung na ngawn in a khan pai suak leh ‘’SI KHANG NATNA’’ a nei na hi ding hi. A theih huai khat ah, khangno khat a hih leh, a si a khan loh ding a ngeina a hihi.
2. Bang hang si khang hiam?
Ih lungtang sung a ki khol si teng pen, lungtang kisai sim in ki suuk khia hi. Tua a ki suk khia na sitha tawh si gui dung zui in pumpi ah si ki zel hi.
Hih sitha a khang sak thei thu (3) om
a:
(1)Ih nek ci (salt) a tam luat ciang
(2)Ih nek a thau a tam ciang
(gentehna,vok thau, aksa vun)
(3)Zu dawn leh za tep na teng a hihi.
Bang hang si khang natna lauhuai in ki dop huai
hiam?
Si khang natna ih neih cil in ih theih na ding lim om
mel lo a, ih ngeina mah ki bang thei hi. Ahi zong in, ih kidop kei leh tua natna in ih pumpi meeng teng dam dam in na susia hit hiat hi. Hih thu hang in sikhang natna pen ong ‘’THATSIM THEI NATNA’’ khat in ki thei hi.
Si khang natna a nei pi in, ih ki dop kei leh, hih natna tungtawn in hih nuai aa a kigelh natna tampi ong kizom thei hi.
Bang teng in si khang natna ding piang sak hiam?
I. Kum a tam sem sem ciang in, si khang natna ki ngah baih hi.
II. Sikhang natna in khang gui ki zui thei hi.
III. Pumpi thau luat na
(Thadah aa tut tut na leh, gamta lo aa om den na in ong thau sak thei hi. I pumpi a thau luat ciang in, lungtang in i pumpi a golna zah tawh kizui in, na naak sep kul ahih man in sikhang natna ong ngah sak baih hi.
1. Lungtang natna
2. Khuak sung a om si gui ki siat na pan in a ki ngah pum lang zawt na,
3. Kal siat na leh
4. Mit khua muh loh na
4. Bang teng in si khang natna ding piang sak hiam?
I. Kum a tam sem sem ciang in, si khang natna ki ngah baih hi.
II. Sikhang natna in khang gui ki zui thei hi.
III. Pumpi thau luat na
(Thadah aa tut tut na leh, gamta lo aa om den na in ong thau sak thei hi. I pumpi a thau luat ciang in, lungtang in i pumpi a golna zah tawh kizui in, na naak sep kul ahih man in sikhang natna ong ngah sak baih hi.
IV. Cidam na tawh kituak lo an neek leh tui dawn na:
A thau tam neek luat na (gtn: ganthau, thawhbat leh sathau tawh a ki kang neek theih tam neek na). Hih a thau te in si sung ah a lauhuai sathau hoih lo(cholesterol) te in kikhol aa, i sigui sah in khauh sak ahih man in “Sikhang natna” ong piang sak hi.
Ci tam zat luat na: Ci tam zat luatna hang in, ci sungah a om ‘Sodium’ a cih in, i si gui sungah tui hup thei aa tua hang in, “Sikhang Natna” ong ngah sak baih hi.
Zu tam dawn luatna: Zu sungah ‘calorie’ a kici i
pumpi ong lumsak thei na tampi kihel hi. Tua
hangin, zu tam dawn luat na in i pumpi ii kisap zah
vaal ‘calorie’ tampi ong ngahsak hi. Tua pan in,
‘thauluat na’ zong piang sak hi.
V. Za teepna: Za teep sung aa a kihel za nam tuam tuam te in sigui te kisia sak thei aa, ih sitha (blood pressure) zong khang sak hi.
VI. Sikhum/ Zunkhum Natna : Sikhum/ Zunkhum natna in i sigui te ong susia aa, sitha a ngeina bang sak thei nawnlo ahih man in “Sikhang Natna” piang sak hi.
VII. Lungsim om zia: Lungkham, dahna, launa te in i sitha tawmvei sung khang sak thei hi. Ahi zong in, hih bang lungsim tawh i om den a sawt leh “Sikhang Natna” ong ngah sak baih thei hi.
VIII. Sikhang a piang sak thei thu dang dang te:
Kal natna
Nau daal na ding aa kizang zatang te 'Steroid’ a ki ci zatui zatna
5. Ken si khang natna ka nei hiam?
Si khang natna ih neih lam ih theih na ding pen ih
sitha teh na tawh bek ki thei thei hi. Na sitha pen siavuan (doctor) a hi kei leh ei eh ei sitha ki sit zel kul ding hi.
6.Ih sitha ki teh ciang bang teng kisit hiam? Ih sitha nam nih in ki khen thei hi.
1) A tung sitha a ki ci, ih lung tang a ki sai
sung a ki suuk laitak a ong piang sitha
leh
2) A nuai sitha a ki ci , ih lung tang ki sai
khit a tawlngak hun aa piang khia sitha
hi.
A ngeina a bat leh a tung sitha pen a nuai sitha sang a tam zaw den hi .Sitha a ki teh ciang a tung si tawh a nuai si a nih a ki teh aa, a nih in ki gen ciang:
“Sikhang Natna” na neih leh a tung si bek ahih kei leh a nuai si tawh a nih in, na atawlngak sung na ngawn khang in om den ding hi.
Khat vei siteh a na sitha khang ahih leh “si khang natna” nei ki ci pah thei lo aa, nih vei thum vei, a ni kihal in na teh sim a khang den ahih leh “Sikhang Natna” nei ki ci thei bek ding hi.
7. Si khang ngah baih loh na ding bangci ki dop ding?
Ih nisim nun zia: om daan, neek leh dawn puah phat na pawl khat in si khang natna ngah baih na pan ong daal thei ding hi. Khang kizom aa “Sikhang Natna” ngah theih ding pan na ngawn nisim nuntak zia kidop na tawh ki daal thei hi. Tua baan ah, kidop zawhna in hih nat-na pan in a kingah beh thei thu
1. Thau luat loh na ding ki dopna:
Cidam na ding in, I tun tawh kituak in pumpi gihna (Body Mass Index: BMI) neih ding thupi hi. Na tun tawh kituak pumpi gihna (BMI) na theihna ding in, hih a nuai aa bang in na tuat in.
(Hih a tung aa bang in na tuat theih kei khak leh, zato siam zato syama leh siavuan te’ kiang ah na dong un.) Na tun tawh a kituak lo in, na gik luat leh cidam huai lo aa: lungtang natna, sikhang natna, sikhum/zunkhum, guh leh taang natna, leh pumlang zaw natna (stroke) kingah thei ahih man in thau luat loh ding hanciam ding hoih hi.
Na gawng tuam na ding in na tun tawh kituak thahoih na ngah mateng in, nipi khat 1-2 lb (pound) ciang bang na kiam sak zawh na ding tupna nei in la, an neek khiam in, kimawl den in.
Tha khat in gawng vat ding zong hoih tuanlo hi.
Na tun tawh kituak tha hoih na ngah khit teh, na kum leh na nasep zah ding tawh kituak zah bek an ne in. (Gentehna: Na sep ding a tam kei aa, na tha zat na ding a tawm leh an tawm ne pah in.)
2. Cidam na ding Neek le dawn zia
Cidam na tawh ki tuak in neksiam na in ih pumpi thau luat na leh tua pan a a piang sigui siat na pan ong dal thei hi.
Thau tuam tuam leh sathau hoih lo tam ne kei in.
(Gentehna: Sa thau tam na neek loh na ding in, a thau leh a thau tam a paa aksa vun te pai khia/ hok khia tangh tangh in. Sathau tawh a ki kang gam te tawm nek in. Ngasa tam nek zaw in. Sa sungkua, ak gil, sa sin cih te tawm bek ne in. An leh meh kan na ding in vaimim leh mawngphal pan aa piang sathau nam te zangh zaw in. Ahih theih leh, an leh meh na huan ciang in sathau tam zat lo zaw in tui huan, ngan huan leng ci dam huai zaw hi. Mehteh, mehgah te na huan ciang in huan min lua kei in. Huan min luat na in tua te sung ah a kihel tha neih na ding ki sam (vitamins) te bei sak thei hi.)
Ci leh mehza tam zang lua kei in la, tua te ai taang in siing, lothaang leh Tan-pa-ya tui (lime juice) cih te zang in. Mehza taang in cikhum ahih kei leh ngasa neu keu suvui in la, tua zang zaw in.
Mehteh leh singgah tam ne in. Buh kaang sang in, Buh ham te pen cidam huai zaw hi.
Zu tam dawn lua kei in. Na tan zawh kei ding leh, Pasal te aa ding ni khat in a tam pen:
Beer (bawngnawi bung hai 3 <600mls>)
Wine (bawgnawi bung hai 1 leh lang <300mls>)
Zu/ Alcohol (Bawngnawi bung hai lang <90mls>) bek dawn ding
hoih hi.
Numei te aa ding ni khat in a tam pen:
Beer (Bawngnawi bung hai 2 <400mls>)
Wine (Bawngnawi hai 1 <200mls>)
Zu/ Alcohol (Bawngnawi bung seh thum suah seh khat) bek dawnding hoih hi.
3. Cidam na ding kimawl in!
Kimawlna in thau na ding pan in ong daal aa, na lungtang aa ding hoih hi. Tha tam a kizang kimawlna na hih zawh kei ding leh, lamsiau zo den leteh zong cidam nang ahoih pen hi pah hi.
4. Za teep loh ding hanciam in.
Za teep laitak na hih leh dam dam in khiam in la, na khawl zawh
na ding hahkat in ki-uk tawm in. Zateepna ding aa sum bei ding paam
maih lua a, cidam na aa ding zong ahoih beek hilo hi. Tuibuuk le Khaini zong zaa pan mah ong piang ahih man in, cidam na ding hoih lo aa, zat loh ding in nang leh nang ki-uk tawm in.
5. Lungsim cidam ding thupi hi.
Thu khat peuh peuh ah a kisam zah vaal lung himawh lua kei in. Ihmut hun leh tawlngak hun ding la hamtang in.
Zomi Innkuan (Singapore)
A theih huaithu pawl khat
A sunga thu kihel teng:
1. Sikhang Natna a cih bang hiam?
2. Bang hang sikhang hiam?
3. Bang hang si khang natna lauhuai in ki dop huai hiam?
4. Bang teng in si khang natna ding piang sak hiam?
5. Ken si khang natna ka nei hiam?
6. Ih sitha ki teh ciang bang teng ki sit hiam?
7. Si khang ngah baih loh na ding koi cih ki dop ding?
1.Si khang natna a cih bang hiam?
Hih sitha pen a hun hun in khang thei, kiam thei a, mi-hing khat leh khat zong ih si tha ki bang lo hi. Ih sitha ii ngeina maan a hih leh, nasep tam hun leh lungbuai hun teh khang thei a, tawlngak hun teh kiam hi.
Hih a ngeina bang lo in, a hun tam zaw_ na tawlngak sung na ngawn in a khan pai suak leh ‘’SI KHANG NATNA’’ a nei na hi ding hi. A theih huai khat ah, khangno khat a hih leh, a si a khan loh ding a ngeina a hihi.
2. Bang hang si khang hiam?
Ih lungtang sung a ki khol si teng pen, lungtang kisai sim in ki suuk khia hi. Tua a ki suk khia na sitha tawh si gui dung zui in pumpi ah si ki zel hi.
Hih sitha a khang sak thei thu (3) om
a:
(1)Ih nek ci (salt) a tam luat ciang
(2)Ih nek a thau a tam ciang
(gentehna,vok thau, aksa vun)
(3)Zu dawn leh za tep na teng a hihi.
Bang hang si khang natna lauhuai in ki dop huai
hiam?
Si khang natna ih neih cil in ih theih na ding lim om
mel lo a, ih ngeina mah ki bang thei hi. Ahi zong in, ih kidop kei leh tua natna in ih pumpi meeng teng dam dam in na susia hit hiat hi. Hih thu hang in sikhang natna pen ong ‘’THATSIM THEI NATNA’’ khat in ki thei hi.
Si khang natna a nei pi in, ih ki dop kei leh, hih natna tungtawn in hih nuai aa a kigelh natna tampi ong kizom thei hi.
Bang teng in si khang natna ding piang sak hiam?
I. Kum a tam sem sem ciang in, si khang natna ki ngah baih hi.
II. Sikhang natna in khang gui ki zui thei hi.
III. Pumpi thau luat na
(Thadah aa tut tut na leh, gamta lo aa om den na in ong thau sak thei hi. I pumpi a thau luat ciang in, lungtang in i pumpi a golna zah tawh kizui in, na naak sep kul ahih man in sikhang natna ong ngah sak baih hi.
1. Lungtang natna
2. Khuak sung a om si gui ki siat na pan in a ki ngah pum lang zawt na,
3. Kal siat na leh
4. Mit khua muh loh na
4. Bang teng in si khang natna ding piang sak hiam?
I. Kum a tam sem sem ciang in, si khang natna ki ngah baih hi.
II. Sikhang natna in khang gui ki zui thei hi.
III. Pumpi thau luat na
(Thadah aa tut tut na leh, gamta lo aa om den na in ong thau sak thei hi. I pumpi a thau luat ciang in, lungtang in i pumpi a golna zah tawh kizui in, na naak sep kul ahih man in sikhang natna ong ngah sak baih hi.
IV. Cidam na tawh kituak lo an neek leh tui dawn na:
A thau tam neek luat na (gtn: ganthau, thawhbat leh sathau tawh a ki kang neek theih tam neek na). Hih a thau te in si sung ah a lauhuai sathau hoih lo(cholesterol) te in kikhol aa, i sigui sah in khauh sak ahih man in “Sikhang natna” ong piang sak hi.
Ci tam zat luat na: Ci tam zat luatna hang in, ci sungah a om ‘Sodium’ a cih in, i si gui sungah tui hup thei aa tua hang in, “Sikhang Natna” ong ngah sak baih hi.
Zu tam dawn luatna: Zu sungah ‘calorie’ a kici i
pumpi ong lumsak thei na tampi kihel hi. Tua
hangin, zu tam dawn luat na in i pumpi ii kisap zah
vaal ‘calorie’ tampi ong ngahsak hi. Tua pan in,
‘thauluat na’ zong piang sak hi.
V. Za teepna: Za teep sung aa a kihel za nam tuam tuam te in sigui te kisia sak thei aa, ih sitha (blood pressure) zong khang sak hi.
VI. Sikhum/ Zunkhum Natna : Sikhum/ Zunkhum natna in i sigui te ong susia aa, sitha a ngeina bang sak thei nawnlo ahih man in “Sikhang Natna” piang sak hi.
VII. Lungsim om zia: Lungkham, dahna, launa te in i sitha tawmvei sung khang sak thei hi. Ahi zong in, hih bang lungsim tawh i om den a sawt leh “Sikhang Natna” ong ngah sak baih thei hi.
VIII. Sikhang a piang sak thei thu dang dang te:
Kal natna
Nau daal na ding aa kizang zatang te 'Steroid’ a ki ci zatui zatna
5. Ken si khang natna ka nei hiam?
Si khang natna ih neih lam ih theih na ding pen ih
sitha teh na tawh bek ki thei thei hi. Na sitha pen siavuan (doctor) a hi kei leh ei eh ei sitha ki sit zel kul ding hi.
6.Ih sitha ki teh ciang bang teng kisit hiam? Ih sitha nam nih in ki khen thei hi.
1) A tung sitha a ki ci, ih lung tang a ki sai
sung a ki suuk laitak a ong piang sitha
leh
2) A nuai sitha a ki ci , ih lung tang ki sai
khit a tawlngak hun aa piang khia sitha
hi.
A ngeina a bat leh a tung sitha pen a nuai sitha sang a tam zaw den hi .Sitha a ki teh ciang a tung si tawh a nuai si a nih a ki teh aa, a nih in ki gen ciang:
“Sikhang Natna” na neih leh a tung si bek ahih kei leh a nuai si tawh a nih in, na atawlngak sung na ngawn khang in om den ding hi.
Khat vei siteh a na sitha khang ahih leh “si khang natna” nei ki ci pah thei lo aa, nih vei thum vei, a ni kihal in na teh sim a khang den ahih leh “Sikhang Natna” nei ki ci thei bek ding hi.
7. Si khang ngah baih loh na ding bangci ki dop ding?
Ih nisim nun zia: om daan, neek leh dawn puah phat na pawl khat in si khang natna ngah baih na pan ong daal thei ding hi. Khang kizom aa “Sikhang Natna” ngah theih ding pan na ngawn nisim nuntak zia kidop na tawh ki daal thei hi. Tua baan ah, kidop zawhna in hih nat-na pan in a kingah beh thei thu
1. Thau luat loh na ding ki dopna:
Cidam na ding in, I tun tawh kituak in pumpi gihna (Body Mass Index: BMI) neih ding thupi hi. Na tun tawh kituak pumpi gihna (BMI) na theihna ding in, hih a nuai aa bang in na tuat in.
(Hih a tung aa bang in na tuat theih kei khak leh, zato siam zato syama leh siavuan te’ kiang ah na dong un.) Na tun tawh a kituak lo in, na gik luat leh cidam huai lo aa: lungtang natna, sikhang natna, sikhum/zunkhum, guh leh taang natna, leh pumlang zaw natna (stroke) kingah thei ahih man in thau luat loh ding hanciam ding hoih hi.
Na gawng tuam na ding in na tun tawh kituak thahoih na ngah mateng in, nipi khat 1-2 lb (pound) ciang bang na kiam sak zawh na ding tupna nei in la, an neek khiam in, kimawl den in.
Tha khat in gawng vat ding zong hoih tuanlo hi.
Na tun tawh kituak tha hoih na ngah khit teh, na kum leh na nasep zah ding tawh kituak zah bek an ne in. (Gentehna: Na sep ding a tam kei aa, na tha zat na ding a tawm leh an tawm ne pah in.)
2. Cidam na ding Neek le dawn zia
Cidam na tawh ki tuak in neksiam na in ih pumpi thau luat na leh tua pan a a piang sigui siat na pan ong dal thei hi.
Thau tuam tuam leh sathau hoih lo tam ne kei in.
(Gentehna: Sa thau tam na neek loh na ding in, a thau leh a thau tam a paa aksa vun te pai khia/ hok khia tangh tangh in. Sathau tawh a ki kang gam te tawm nek in. Ngasa tam nek zaw in. Sa sungkua, ak gil, sa sin cih te tawm bek ne in. An leh meh kan na ding in vaimim leh mawngphal pan aa piang sathau nam te zangh zaw in. Ahih theih leh, an leh meh na huan ciang in sathau tam zat lo zaw in tui huan, ngan huan leng ci dam huai zaw hi. Mehteh, mehgah te na huan ciang in huan min lua kei in. Huan min luat na in tua te sung ah a kihel tha neih na ding ki sam (vitamins) te bei sak thei hi.)
Ci leh mehza tam zang lua kei in la, tua te ai taang in siing, lothaang leh Tan-pa-ya tui (lime juice) cih te zang in. Mehza taang in cikhum ahih kei leh ngasa neu keu suvui in la, tua zang zaw in.
Mehteh leh singgah tam ne in. Buh kaang sang in, Buh ham te pen cidam huai zaw hi.
Zu tam dawn lua kei in. Na tan zawh kei ding leh, Pasal te aa ding ni khat in a tam pen:
Beer (bawngnawi bung hai 3 <600mls>)
Wine (bawgnawi bung hai 1 leh lang <300mls>)
Zu/ Alcohol (Bawngnawi bung hai lang <90mls>) bek dawn ding
hoih hi.
Numei te aa ding ni khat in a tam pen:
Beer (Bawngnawi bung hai 2 <400mls>)
Wine (Bawngnawi hai 1 <200mls>)
Zu/ Alcohol (Bawngnawi bung seh thum suah seh khat) bek dawnding hoih hi.
3. Cidam na ding kimawl in!
Kimawlna in thau na ding pan in ong daal aa, na lungtang aa ding hoih hi. Tha tam a kizang kimawlna na hih zawh kei ding leh, lamsiau zo den leteh zong cidam nang ahoih pen hi pah hi.
4. Za teep loh ding hanciam in.
Za teep laitak na hih leh dam dam in khiam in la, na khawl zawh
na ding hahkat in ki-uk tawm in. Zateepna ding aa sum bei ding paam
maih lua a, cidam na aa ding zong ahoih beek hilo hi. Tuibuuk le Khaini zong zaa pan mah ong piang ahih man in, cidam na ding hoih lo aa, zat loh ding in nang leh nang ki-uk tawm in.
5. Lungsim cidam ding thupi hi.
Thu khat peuh peuh ah a kisam zah vaal lung himawh lua kei in. Ihmut hun leh tawlngak hun ding la hamtang in.
Zomi Innkuan (Singapore)
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